I was in 7th grade when I ran my first 5K. I ran it in 22:58. Then, by my freshman year, I got my 5K down to 20:26. I am now in my senior year and running averages of 18:30-19:00 with my PR being 18:06. How can I break 18?
I was in 7th grade when I ran my first 5K. I ran it in 22:58. Then, by my freshman year, I got my 5K down to 20:26. I am now in my senior year and running averages of 18:30-19:00 with my PR being 18:06. How can I break 18?
Get better genetics
Stone Johnson wrote:
I was in 7th grade when I ran my first 5K. I ran it in 22:58. Then, by my freshman year, I got my 5K down to 20:26. I am now in my senior year and running averages of 18:30-19:00 with my PR being 18:06. How can I break 18?
Get you a coach that knows how to do it.
You just have to run on short courses. Kids do it ever weekend. For all we know though, your 18:06 could've been on a short course.
I lot of running is mental. Tell yourself you can do it! Go out the first mile in 5:40 to 5:45 and refuse to slow down!
Be born with testicles, choose to identify as a girl. 18 will be easy.
Running sub-18 is the same for boys, girls, trans, etc. Run a steady 5:47/mile kind of pace (or 3:36/km) and you'll get there.
Stone Johnson wrote:
I was in 7th grade when I ran my first 5K. I ran it in 22:58. Then, by my freshman year, I got my 5K down to 20:26. I am now in my senior year and running averages of 18:30-19:00 with my PR being 18:06. How can I break 18?
Get into a race with a pack of girls running sub-18 pace and hang with them.
COACH J.S å ä ö wrote:
Stone Johnson wrote:I was in 7th grade when I ran my first 5K. I ran it in 22:58. Then, by my freshman year, I got my 5K down to 20:26. I am now in my senior year and running averages of 18:30-19:00 with my PR being 18:06. How can I break 18?
Get you a coach that knows how to do it.
It should be the DANCAN wizard (troll) or real Coach J.S. :)
20 x 400s at 1:25...
5 - 7 x 1600s at 6:10 - 6:15...
one longish run at roughly 7 minute pace per week...
...the best individual paces are important!
The magic will work for you, too :)
DANCAN wizard wrote:
COACH J.S å ä ö wrote:Get you a coach that knows how to do it.
It should be the DANCAN wizard (troll) or real Coach J.S. :)
20 x 400s at 1:25...
5 - 7 x 1600s at 6:10 - 6:15...
one longish run at roughly 7 minute pace per week...
...the best individual paces are important!
The magic will work for you, too :)
I'd rather hear from Lsland.
DANCAN wizard wrote:
COACH J.S å ä ö wrote:Get you a coach that knows how to do it.
It should be the DANCAN wizard (troll) or real Coach J.S. :)
20 x 400s at 1:25...
5 - 7 x 1600s at 6:10 - 6:15...
one longish run at roughly 7 minute pace per week...
...the best individual paces are important!
The magic will work for you, too :)
Well done, sir! I lol'd :)
Get mastered 48-72 hrs prior to competition. No emotional involvement, and ensure the entire rendezvous is stressfree. The resulting hormone surge will deliver max physiological performance improvement after 2days. Then go hard for it with the fast girls.
If you are legit for 18:06, concentrate on winning races, not ~times~ which depend on conditions, course measurement, etc.. Learn to WIN and the times will come.
DANCAN wizard wrote:
COACH J.S å ä ö wrote:Get you a coach that knows how to do it.
It should be the DANCAN wizard (troll) or real Coach J.S. :)
20 x 400s at 1:25...
5 - 7 x 1600s at 6:10 - 6:15...
one longish run at roughly 7 minute pace per week...
...the best individual paces are important!
The magic will work for you, too :)
This will make you an old cripple, like me. 😲